Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
"In The Air Tonight-ish" Workout
10 Rounds For Time:
5 DB Power Clean & Jerk (KB)
7 Push-Ups
9 Broad Jumps -
Hangry Workout
"Hangry"
AMRAP 20:
15 Toes to Bar
12/10 Calorie Assault Bike
9 Hang Power Snatches 43 / 29 kg
6 Strict Handstand Push-Ups -
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Total workouts of the week Workout
Rest day, total workouts of the week 10 hours, x 6
Week 2/3Strength & conditioning
Metcon - 3
Aerobic work - 2, 130 min
Upper body strength - 2
Squat - 450 kgGymnastics
MU - 20
BMU -
BFLY - 130
BCTB -
KCTB-
HSW -Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 23.05
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2840 -
Saturday Accessory and Cool down Workout
Accessory Work
3-4 sets
10+10 birddogs @ 1 sec pause at reach
10+10 side plank dips @ 1 sec pause at top
20 deadbugs with straight leg
rest 1 minCool down
2-3 min light cardio
1+1 min leg across strech
2-3 min upper back smash with roller
2+2 min trapezius area with tennis/lacrosse ball -
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Saturday Accessory and Cool down Workout
Accessory Work
3 sets
30-40m double kb front rack carrying @16/24kg's
30-40m farmers carrying with 24/32kg's
30-40m light weight sledge push (kuopaseva askellus, kantapohjalta päkiälle painonsiirto ja
mahdollisimman pitkällä askeleella että saadaan takareidet ja pakarat töihin)
rest 2-3 minCool down
2-3 min light cardio
1-2 min banded bully each side
1-2 min forearms streching (each side)
1-2 min hip flexor streching (each side) -
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Weightlifting Workout
A: Muscle snatch+ double drop snatch 3x3
B: Double power snatch 3x2
C:Double power clean +squat clean+ split jerk 3x4